to the top brick by brick

First, some suggestions:
>you should report your mileage for last week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday's workout, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ reps @ ~CV pace, r= 90" (w= 6 x 1000 / m= 7-9 x 1100)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 4 x 400 @ 120%, r= work:rest ratio of 1:6)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (9:00 AM)

800j + mcmillan wu
CHOOSE:
+ 10 x 300 @ ~AnAe E pace, r= ratio of 1:2 + 1600j + 1 x 500 finishing speed

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: w/ MD group, except 8-10 x 300 + 1 x 500)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room

holiday2019.2

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ 9-10 x 500 @ ~AE Power, r= 1'
(800: 10-12 x 400 @ 100% of MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu
CHOOSE:
+ Threshold run + 3 x 200 finishing speed (w= 3.5-4 mi / m= 4-5 mi)

OR 1600's @ 85% Threshold, r= 1' (w= 5-6 / m= 7-9)
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 200 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2019.1

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #juice

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ 1000's @ ~CV pace, r= 90" (w= 6-7 / m= 8-10)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 6 x 300 @ 120%, r= 4' for men / 5' for women)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu
CHOOSE:
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4'

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

finish strong

Let's close out an awesome fall semester with a great last week!  Below are the workouts and practice schedule.  Tuesday & Wednesday are the only days we will meet, but also listed is the suggested activity for rest of the week to prepare for the upcoming indoor season.  Beyond this week, the suggested training schedule over the holiday break will be on the blog each Sunday evening.  You should complete everything listed for practice each day and stay in the same routine of regular practice.  Report back date is Thursday, January 2, 2020. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask!  #juice

*NOTE PRACTICE TIMES FOR EACH DAY

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 1600's on cinder loop @ ~85% Threshold, r= 1' (w= 4-6 / m= 6-8)
(800: 12 x 400 @ MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (2:00 PM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ 8-9 x 600 @ ~AE Power, r= 400j at ~65%
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 150 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

exams up next

*NOTE PRACTICE TIMES FOR EACH DAY

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism

monday (on your own or OFF)
no required activity
suggested activity:

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ (on track) 6-8 x 800 @ ~CV, r= 400j @ ~65%

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (9:30 AM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ work on A march or mini-hurdles
+ 5 x fast grass strides in spikes
+ hip circuit

friday (8:00 AM / 3:00 PM)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning

saturday (on your own)
no required activity
suggested activity:

light aerobic running
(NCAA South group: 1 hour cross-training)

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

and then some

"The singer can easily move us to tears or to laughter, but where is he who can excite in us a pure morning joy?" - Henry David Thoreau in 'Walking'

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #professionalism #andthensome

As we begin to switch gears to the upcoming track season, I thought it might be a good time to revisit an old phrase introduced several years ago..."and then some".

"and then some", what does that mean? It means everything. Give all you've got, and then some. Care a lot, and then some. Be a great teammate, and then some. Encourage others often, and then some. Go the extra mile, and then some. Strive as hard as you can, and then some.

Remember that phrase, "and then some", consider it a team motto, if you will. Use it as a personal motto, even better.

While there is no required activity for the upcoming week, below is suggested training.  We will try to have the track open Tuesday morning for anyone who wants train in the morning before leaving for Thanksgiving, but message us to let us know what time.  For those who competed at the NCAA South Regional, you can start back with the suggested workouts or continue with just aerobic running.

mon - weekly day off OR 1 hr cross-training
tue - 4-6 x (1000 @ Threshold + 600 @ 65%)
(m&w800: 10-12 x 400 @ MAS (vVO2max) r= ratio of 1:1)
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - 12 x (400 @ Ae Power + 400 @ 65%)
(m&w800: 4-6 x 1000 @ 90% of MAS (CV), r= 90")
sat - aerobic running + mobility (regional group - 1 hr cross-training)
sun - long aerobic running + recovery

mighty mitochondria

See below schedules for everyone with info regarding days with no required activity, along with suggested activity.  Many of you are ready to get back to workouts and can start this Friday, so feel free to text coach if you want some direction.  As you contemplate these days off, know that no activity is required per NCAA rules. Thus, no penalties can be levied by coach.  But the gods of Aerobic Endurance do not operate under NCAA rules and they will extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off)".  Keep this in mind over the next few weeks!

Group that did not compete at NCAA South Region:
mon - weekly day off; suggested activity: 1 hr cross-training
tue - no required activity; suggested activity: light running + taurus
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: 1 hr cross-training + mobility
fri - no required activity; suggested activity:
light running + taurus OR
(MD) 8-10 x 200 @ 120% of MAS (or vVO2max), r= 2' + taurus
(LD) fartlek, 5' + 4' + 3' + 2' + 1' @ 85%, r= equal time @ 65% + taurus
sat - no required activity; suggested activity: light  running + mobility
sun - no required activity; suggested activity: long run at river + recovery

Group that competed at NCAA South Region:
mon - weekly day off; suggested activity: off
tue - no required activity; suggested activity: off
wed - no required activity; suggested activity: light running + strides
thu - no required activity; suggested activity: light running + mobility
fri - no required activity; suggested activity: 1 hr cross-training + taurus
sat - no required activity; suggested activity: light running + mobility
sun - no required activity; suggested activity: aerobic running + recovery

pan(handle)ning for gold

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

NCAA South Region group:
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:45 AM - track or Brock)

800j + mcmillan wu

+ w= 12-15 x 200 @ AnAe E, r= 200j / m= 15-20 x 200 @ vVO2max, r= 200j
+ strength & conditioning

wednesday

aerobic running on your own in AM
+ travel to Tallahassee (bus at locker room @ 1:15 PM / depart @ 1:45 PM)
+ shake-out upon arrival

thursday
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes

friday
AM shake-out, time - tbd
+ NCAA SOUTH REGION, w= 6k (8:30 AM) / m= 10k (9:30 AM)
+ travel to Atlanta

saturday

no required activity, suggested activity - light aerobic running

sunday

no required activity, suggested activity - off

Group not competing at NCAA South Region:
monday (6:15 AM - track)

800j + mcmillan wu

+ 3000m TT or 2000m TT or 5 min Montreal Test
+ strength & conditioning

tuesday (on your own OR OFF)

light aerobic running + strides

wednesday - friday
no required activity, suggested activity - off

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)
light aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

becoming better than ever

***NOTE TUE/FRI PRACTICE TIME - 6:30 AM***

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu
+ Race Simulation workout; start on AAM loop, finish on cinder loop
(800m: on cinder loop, workout - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ on track, workout - tbd
+ (800m - on track, workout - tbd)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

conference meet week'19

***NOTE TUESDAY PRACTICE TIME - 6:45 AM***

Championship season is here... sleep, recovery, right nutrition and right efforts...all must align with our values we went over at the first team meeting back in August (see PDF you received for reference) and your values (i.e. what is most important to you).

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:45 AM)

800j + mcmillan wu

+ 10-12 x 400 @ vVO2max on park cinder loop, r= ratio of 1:1
(800m: 10-12 x 400 @ 90% of MAS, r= 1')
+ strength & conditioning

wednesday

ACC group:
aerobic running on own in AM
+ travel to Blacksburg, VA (depart from locker room at 12:15 PM)
+ possible short shake-out upon arrival
those not traveling:
hurdle drills (if hurdles available on track)
+ aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
ACC group:
light aerobic running over xc course in late AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 6 x 40m fast striding on ramp on own

+ light aerobic running
+ hip circuit

friday
Early AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, m= 8k (10:00 AM) / w= 6k (11:00 AM)
+ travel to Atlanta
those not competing:
workout - Threshold run on track, w= 5200m / m= 6000m
(800: 15 x 200 @ MAS, r= ratio of 1:1)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

don't stop believing

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:15 AM)

800j + mcmillan wu
+ vVO2 max reps on track, r= ratio of 1:1 (w= 6x800 / m= 8-10 x 600)
(800m: 400's @ MAS, r= ratio of 1:1 (w= 8-10 / m= 10-12)
+ (ALL) 2-4 x ~170m Fowler St hill reps

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:15 AM)

800j + mcmillan wu

+ beltline threshold + 2-4 x 300 @ AnAe E on AAM loop, r= 1:2
(w = 3k up, 3k down / m= 3k up, 3k down, 3k up, 3k down)
+ (800m - on track, 2 x 4 x 300 @ 120% of MAS, r= 1:3 / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room

racing in happy valley

***NOTE TUESDAY PRACTICE TIME - 8:15 AM***

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (8:15 AM )

800j + mcmillan wu
+ (w) 12 x ~60" grass hill reps @ vVO2max, r= work:rest ratio of 1:1

+ (m) 4800m @ Threshold on lake loop + 6 x ~60" grass hill reps

+ (800m - 8-10 x ~60" grass hill reps @ MAS, r= 1:1)

+ strength & conditioning

wednesday

Penn State group:
aerobic running on your own in AM
+ travel to State College, PA
(depart locker room @ 1:30 PM)
+ shake-out upon arrival - tbd
those not traveling:
aerobic running on your own
+ hurdle drills

+ strides on grass
+ general strength circuit

thursday
Penn State group:
light aerobic running over xc course in AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 6 x 40m fast striding on ramp on own

+ light aerobic running
+ hip circuit

friday
women's shake-out @ 6:30 AM / men's shake-out @ 7:15 AM
+ PENN ST NATIONAL INV, w= 6k (10:45 AM) / m= 5.2m (11:30 AM)
+ travel to Atlanta
Berry College group:
light aerobic running in AM on own
+ 3-4 x 100 starts on grass in spikes
those not competing:
workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
Berry College group:
w= 6k / m= 8k

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

don't grind don't shine

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:15 AM)

800j + mcmillan wu
+ (w) 8-10 x 600 @ vVO2max, r= work:rest ratio of 1:1

+ (m) 8-10 x 1000's @ CV, r= 75" + 6 x 100-150m acc OR 6 x grass hills

+ (800m - 2 x 4 x 600 @ 90% of MAS, r= 1' / R= 4' + 6 x grass hills)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:15 AM)

800j + mcmillan wu

+ beltline threshold + 2-4 x 40" uphill reps
(w = 3k up, 3k down / m= 3k up, 3k down, 3k up, 3k down)
+ (800m - on track, 2 x 4 x 300 @ 120% of MAS, r= 1:3 / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

And miles to go before I sleep

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

The woods are lovely, dark and deep,
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:15 AM)

800j + mcmillan wu

+ 1600's @ Threshold on park cinder loop, r= 1' (w= 5-6 / m= 7-9)
(w800: 5-6 x 800 @ Threshold, r= 90")

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:15 AM)

800j + mcmillan wu

+ 6 x 300 @ ~vVO2max, r= 1:1 + 5-6k @ ~Threshold + 4 x grass hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

moving on

"To become serial winners, there can be no sense of having arrived, no matter how great the achievement. There is no terminus in the winners’ journey. Every win is about learning more about ourselves and is part of preparation for the next arena."  - Coach Frank Dick

Solid week of training ahead to begin an important four week training block.  As always...sleep, recovery, right nutrition and right efforts...must rule the day.

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI #wilddogs

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop
(w= 8k from ~80% to ~85% / m= 14-16k from ~75% to ~80%)

+ strength & conditioning

OR (7:00 PM start) 3k Time Trial or 5' Montreal Test

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:00 AM - AAM grass loop @ Oak Hill)

800j + mcmillan wu

+ 1000's @ CV, r= 75" (w= 6-7 / m= 8-10)

+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (optional practice)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

who let the #wilddogs out

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#MTM #actachieveactualize #TSN1920 #HBDYWI

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - in Brock)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30'
+ strength & conditioning

wednesday

Boston group:
aerobic running on your own in AM
+ travel to Boston, MA
+ shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday

Boston group:
light aerobic running over xc course in AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday

AM shake-out, time - tbd
+ BATTLE IN BEANTOWN, w= 5k / m= 8k
OR ATC WINGFOOT CLASSIC, w= 5k / m= 8k
+ travel to Atlanta
those not competing:
workout on own in AM - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room